Mindful Tennis Play

Playing tennis has been a form of meditation for me I call “PRO[1] mindful play.” Playing tennis in the brutal summer heat is the foundation for my mindfulness practice in relaxing in the “now.” Also, playing tennis presents many “mental” weather systems to learn from.  Increasing my concentration on how to play with little effort, I give my fullest intention to pay attention.

Enjoyable tennis play has allowed me to reach greater “presence.”  The acronym PRO- Pause, Relax and Open can help expand my wakeful play— arriving fully in the present.  
  

When I “pause” between points and slow down-- becoming more responsive and less reactive-- increases my concentration during play.  Next when I “relax” and focus on mentally showing up I lessen my errors and increase my accuracy.

My introduction to mindful tennis first began when I asked my first question to my own tennis guru, Pauline Betz Addie.  Forty years ago my first question when I met Pauline was, “What is the most important thing in learning tennis.”  This world champion and trail blazer for pro tennis replied, “Concentration.”  She was my Zen master: her work skillfully instructing tennis was her play.

Two years ago on Pauline’s 90th birthday, I asked Pauline’s oldest tennis friends if she knew anything about her perfect finals match.  Nancy Dillon replied that she watched the entire match.  Nancy lost the round to Catherine Wolf in the semis. Pauline in 1943 won 48 straight points - a perfect match- in the Tri-State Singles Championship.  In 1986, Pauline and I (both former Edgemoor Club Pros) won a perfect set playing doubles against a close friend and then Head Pro at Edgemoor.   

Playing in the “PRO focus zone” is a graceful body/mind experience of enjoying this game. The mind becomes quiet and the body listens, observes and responds.  Being present is and makes me a better tennis player. Both meditation and tennis share what is most critical: fine tuning when you make exact contact with the ball.  Focusing on this specific contact point of racket on the ball is a lesson in meditation.

First just catch the ball on the strings with a simplified overhead stroke and hear the popping sound when the ball precisely hits the middle of their racket strings. It is fundamental for my game to diminish my errors and improve my consistency. When I become more gentle and friendly, I can then observe more clearly the nature of my mental, emotional and physical activities.  

Clarity comes when I observe more and foster observance of the nature of “being.”  Beneath the entrance to the center court of Wimbledon there is a non-judgmental Rudyard Kipling quote, “If I can meet triumph and disaster and treat those two imposters just the same”.  Key in excelled play is to observe rather than judge, otherwise we become hindered by such identification.  

As a PRO, I “pause” calming my mind and body.  Pausing lessens my play. Relaxing allows me to arrive in the present instead of wandering off in the past or future. The more I “relax,” the more I “open” to whatever arises. When I become more “open” I discover various points of concentration that expand my moment-to-moment attention.

When I pause, relax and open to the “PRO focus zone” I improve my contact point. The volley is an excellent example of this responsive grace.

Tennis gets me to focus in the here and now.  Just as a camera lens clicks, I develop a shot-by-shot process to be with and listen to my tennis sense, or a clearer focus and understanding of my shots.  Countless hours of exploring how I can use my body sensations has sharpened my game and expanding my technique. When I find greater alertness and relaxed play, I also find my “PRO focus zone.”

For example, when I focus on hitting a tennis ball in the middle of their strings and notice the sound the ball makes when it meets this sweet spot.  The more I find my “PRO focus zone,” the better I make and direct my shots.  I best “arrive,” with placing the ball in a high percentage area (e.g. the service line T) that troubles my opponents. When I hit the ball at the bull’s eye instead of just the larger target, I increase my consistency.

Sometimes I hold my breath when following through on my shot.  Reminding them to inhale on back swing and exhale on follow-through has assisted many of my students to improve performance.  Getting my students to exhale with a calming aaaaahhhhhh sound or saying yes is another skillful tip.

Mindful tennis is how I pay greater attention to my “PRO focus zone”.  I like the metaphor of rock climbing to understand this mindset of moment-to-moment awareness.  It is a process of being alert and awake to how each moment unfolds. Visual cues are critical for me in skillful play since improved hand/eye coordination requires specific reference points in space to increase tennis shot execution, thus enhancing my “PRO focus zone”. 

My “PRO focus zone” is about the fun exercise that results.  A different type of tennis “zero-love” comes when I empty myself to just be “here and now”.  I challenge you to find any great superstar that does not have some sort of “PRO focus zone.” I attempt shots with a sense of effortlessness.  I guide myself to enter the “PRO contact zone”: a flow state to improve their tempo of effortless effort (knees, hips and shoulders working in unity).  Work is transformed into a ballet of play.

I extend the “PRO focus zone” into positive stroke visualizations of how to gracefully hit the shot.  Using exact mental images of championship form is how Olympians prepare for their Gold medals.  Imitating the Pros creates a positive visual. This lessens distractions, doubt and other counter-productive thoughts

“PRO focus zone” cultivates skillful mental exercising. Pausing, relaxing and opening with an alertness helps me heightened my level of play. This practice both unfolds a greater understanding, and it shifts me to an more aware game.  In turn, concentration can resolve aspects of my game that feel stuck, creating new flow. Increased awakening from moment-to-moment tennis play allows me to excel.  Relaxing in the now with a sense of alertness is what I define as grace in the “PRO focus zone”. Tennis is my object of meditation. Arriving in the “PRO focus zone” happens when  I pause, relax and open.

(For further information please refer to http://awakenedwithexercise.com/ and http://eztennistips.com)

A few helpful on court tips:

·        Develop the routine between practice sessions where you Pause, Relax and Open (PRO) to provide greater renewal, concentration and continuity. 

·        Create the space – I establish a special space to remember to explore effortlessness.

·        Visualize what to concentrate on– relax and see yourself hit an ace. Focus on being fully empty, graceful and visualize how to hit the next shot.

·        Visualize relaxing yourself – Before key points take a quick relaxing body scan: start at your scalp and move this mental massage gently downward, letting go and relaxing and softening each part of my body.  Visualize yourself as a bowl of pure, clear, still water.

·        Play with a loving kind mind set- empty and clear yourself with a loving kind presence in each moment stimulating fresh possibilities.

·        Flow- effortless effort is go with the flow. Less identification more unification. Transform the “I” with the “Eye contact”. Nothing to resist, just be in the moment. 

·        Focus on a specific contact points –select various contact points expanding your  “focus zone.” Just as in tennis when you make exact contact with the ball it is the most critical element of play.  Focusing on your contact point deepens their mindful presence.  Such contact points are: 1) Physical sensations-contact of the ball 2) Breathing- exhale on follow-through 3) Sounds-of hitting the ball in middle of the strings.

Off the Court helpful hints:

• Sit every day, even if it's for a short period or several long pauses visualizing mindful tennis play. Remember your ZEN-play is work and work is play!
• Reflect regularly on your aspiration for improving tennis play.  
• Use inspiring resources to cultivate further mindfulness and awakened tennis skills.
• Remember off the court you can observe, and lessen the “judgment”; accept what unfolds so as to awaken how you may enjoy greater tennis fun!

---

[1] PRO comes from Gregory Kramer at www.metta.org

12:12:12- AWE Exercise of Our Collective Right Brain

It is the last repeating-number date of the century, holds profound emergence of unifying psychic exercise. 12:12:12 marks a shift to our creative right brain where the unity and oneness resides. There is a new beginning of observing and at the same time - an ending of judging with the logical left brain.  New alignments, opportunities will emerge as we reframe how we shift our mind-set. This is a celebration of our collective neural networks shifting from the left to greater balance with our right brain. As a species we can change from reactors to responders.  The Mayan and other ancient teachings of 12:12:12 now shine upon us with pure crystalline light of new possibilities if we are so bold to make this alignment.

This enlightenment of awakening gives birth to a new collective story. We no longer need to be so dominated by our logical left brain (http://en.wikipedia.org/wiki/Lateralization_of_brain_function).  The old cynical one dissolves and fades away. Wise people see 12-12-12 transforming us into a new portal opening into a vortex, unity consciousness, or a rainbow bridge, creating a bridge into the 21st of December 2012 – a beginners mind moment of new prosperity and possibility.  12.12.12 is not just fantastic numerology but where the sum of the parts become whole and the circle is no longer broken for those who dare to wake-up with this shift in consciousness.

12/12/12/ invites us to celebrate and ascend both in Science and Spirituality. We now as a people share with the experience of Near Death Survivors (http://en.wikipedia.org/wiki/Near-death_experience).  A profound out of body experience can activate our consciousness even when our body no longer functions. 12:12:12 is a wake-up call since anytime now allows us greater conscious choices, via transformative understanding that we are all tied in by a light interconnection with web of life encompassing Gaia or our greater body, our beloved Planet Earth.

Healers and teachers see 12:12:12 as an amazing alignment.  A Star gate 12:12:12 portal merging with the December Solstice – were an amazing amount of light filled with Cosmic Love divinely expanding over the entire Earth.  Like all cycles we will experience both endings and beginnings, in our bodies, minds and spirit.  12:12:12 is both a Cosmic Completion & Re-birth and there are no accidents that 1+2+1+2+1+2 = 9, or 3 x 3  equals the mystical, number Nine since it represents the end of a cycle in the decimal system. If you multiply nine by any natural number, and repeatedly add the digits of the answer until it is just one digit, you will end up with nine.

12:12:12 is a remembrance of what indigenous cultures never forgot: all things are related, connected, and interdependent. Everything we do matters, everything affects everything else in unpredictable ways!

Celebrate 12:12:12 is the birth of a creative, integrated shift in our living planetary system. As Earth Beings’, we are all related to all things. As we change our attitudes and views so will our dream of the world will manifest from our present nightmare of being separate and alone. This Great Turning for many years has been evident. Hundreds of Millions of us have been celebrating in more sustainable and harmonious actions (http://www.celebrate121212.org/). 

A peace of mind instead of a violent mind-set is essential if this collective body wishes to continue. Aligning ourselves with this Crystalline Light of unconditionally plants news seeds for our future. We can wake up to this Crystalline Light by shifting from left brain to right.  

This shift in thinking has boundless qualities to lessen our suffering and increase happiness. All we have to do is exercise with the first AWE step – to courageously open our heart.  By quieting our mind we find there are no limits since greater acceptance and forgiveness emerges from this heart opening experiences. Such unconditional surrender creates an amazing vibrational frequency and resonance that exponentially expands out overcoming our collective fears.  Also other hindering negative emotions become dissolved as our immense love expands.  The wisdom of our heart overcomes our fears caused by too much thinking creating greater fearlessness.  This allows us to shift into a higher dimensional awareness of unconditional love.

This last repeating-number date of this century, offers a profound AWE exercise. We can do the same old paralysis analysis or explore greater liberation. 12:12:12 is a door opening to our creative right brain where the walls of our logical left brain can drop down like a drawbridge.  A crystalline road awaits this new road exploring our right brain. Crossing this rainbow bridge of pure light takes courage.  Beyond the numerology of 12.12.12 our real home is awaiting.  The question is can we fearlessly exercise with AWE, let go our dominant left brain so to find greater oneness with our right?

Increasing our Brain Fitness

Advancements in brain science documents amazing new findings.  Our brains are plastic; meaning they can be reformed both with positive and negative results.  For example while walking looking at the ground results in negative neural plasticity since this unskillful act increases our senses of imbalance and increase our chances to fall.   Our mind is like is like a dirt path where we create grooves into it and deepen them as we use it more.

For example physical exercise and other activities can strengthen our neuro networks.   Specific forms of exercises can improve the neuron gain and synaptic connection thus strengthening cognitive function where the brain was once damaged or unused.   Challenging activities creating positive plasticity increases our brain fitness.   Intensive therapy has proven to correct traumatic neural damage.   Key is being motivated to more fully use our mind instead of lose mental ability due to lack of use.  

Neural plasticity provides us the possibility to teach ourselves to change certain mental activities. Thinking about our thoughts differently can shed our burdens and problems.  

Mindful attention can refine our thinking and behavior.  Working on our attention thus changing what we are regulating and what we are paying exact attention on.   A conscious perception can make or heighten our attention to what thing we are focused on.   Intensive training or intentional control can help our brains to prosper.  

Just as we re-refine our golf or tennis swing so can we modify our mind.  As we greater explore our neuro-modulators refine increasing our sense of wellbeing.  Also brain fitness stimulates our natural chemistry improving our wellbeing.    Keeping our minds to function better has been show to enhance a brighter more cheerful life.

Our ability to affect change is our belief to leave our comfort zones.  We become users instead acquiring ability or new skills.  As we venture into new fields or new task or challenging ourselves in focus into new ways.

The Brain Fitness Program (http://www.sharpbrains.com/blog/2007/12/02/brain-fitness-program-and-neuroplasticity-pbs/) cites there are seven keys for us to mentally advance;

Tenet 1- Change can only occur when we are in the mood.  If I am alert on the ball and the chemicals of the brain become released become on. 

Tenet 2- Change happens when I can increase my brain activity. 

Tenet 3-  When my brain fires together the mental activity becomes wired or stays together.   We become more integrated.  Use it or lose it.

Tenet 4- Initial changes are just temporary.  If it really engages us or has significant meaning then we never forget it.

Tenet 5- Brain plasticity is a two way street with both positive and negative results.   Chronic pain syndrome or developing bad habits we have the ability to rewire our brain.

Tenet 6- Memory is crucial for models.   Brain has a magical way of self-correcting.

Tenet 7- Motivation is a key factor in brain plasticity.   What do we fear or hate to motivate us or what we love and cherish?

New skill acquisition and refined learning activity creates this new plasticity. When the brain becomes newly engaged and awakens by new, refreshed, changed activity.  Also heart and cardio exercise stimulates new brain cells and increased wellbeing.  Mental training needs to be taxing and difficult to do.  Also it must be interesting. 

Playing a piano, chess, bridge, and a variety of mental challenges including meditation stimulates this new growth.  As we are motivate to being a better person, both our life and mental become more full.  Mental fitness requires enthusiasm to venture out and find new interests and become more engaged with our environment.  This new spark creates more joy since as we infuse spirit stimulating increased body and mind activity.  Bottom-line, use it or lose it depending how we exercise and how we train to become more mindful. 

Using Our Body to Awaken to Now

To foster greater understanding of myself I use my body to be in the now.  This adds to my wellness. For example being aware in the moment enhances my quality of life. Also such attention is critical to my well being. Riding a bicycle or driving a car are examples as to why it is important for me to be mindful. As I expand my awareness I discover a new level of happiness. Combining my physical experience with  present mental awareness excels my performance. If you ever climb up a ladder you understand why it is important to be aware of each step.

Developing a sense of observing what is going on in the body helps me better understand how my emotional experience changes my perception. Cultivating awareness of body sensations I can observe, instead of judge, what is going on. This is the key step for me to explore broader perspectives. Examination of my body/feeling takes me beyond my emotional stories and that imprison me. Observing sensations can help free me since I become less identified with my narrow mental perspective.  

Checking into my body allows me to better see whatever arises.  I can experience how my lungs fill up with air and then go down with my exhale. How does the air touches my mouth? How do I make contact with my chair?  As I slow down I feel the tingling of my skin. 

Also I can see how all things arise and fall. Can I feel a tightness around any of my muscles and let them dissolve? Just watching my experience for several minute shows me how all things come and go like a changing weather system.

Becoming mindful I shift my attention from my head to into my body. Also I set an intention to notice and reframe things beyond emotions.  I invite kindness and gentleness in this reflection.  What feels better-holding your stomach and chest up or allowing your belly to soften?  I become friendlier in whatever comes up.

Taking time to notice things in a bodily way I awaken with this exercise. Examining what arises in my consciousness in the now offers me a sense of awe of how my mind works.  Such a attentive being connects rather than separates. Life is about the awe of interconnections, interactions and interrelationships.  Mindful attention awakens my world with this skill to use my body to be here and now.

For more information go to www.focusing.org

Heart Exercise or Heart@Cize

We have the opportunity to exercise our heart in a very sacred way. Let's celebrate our greater love for this beloved earth with bountiful forms of exercise and play. As we explore new ways to have fun we also can expand our possibility of joy and mirth. When we more deeply listen to our our heart we can cultivate a greater ATTITUDE OF GRATITUDE. Some examples of the possibility of this soulful exercise are:

• Paying attention to our heartbeat getting us our of our head allowing us to celebrate what we Love!

• Placing your hand over your heart and say WHAT IS RIGHT

• Awakening: SOUND FROM A YAWN TO A SOOTHING AND RELAXED AHHHHH !

• Specific PHYSICAL EXERCISES BY PAYING ATTENTION TO OUR BODY SENSATIONS CHANGING OUR BRAIN CHEMISTRY.

• Rewiring our brain activity. Since our mind is attracts negative emotions like velcrow we transform this to teflon. Taking this velcrow and applying it to our positive experiences awareness.


CULTIVATING GREATER SELF LOVE WITH LOVING KINDNESS HEART@SICE RITUALS

We can exercise with simple rituals that cultivate greater self compassion. For example we can reward our self for what we do that's positive. Also we can forgive our self when we make mistakes. This is not always easy. Only when we remember to Heart@size we can pay attention to exercise loving kindness. When we set an attention to cultivate peace, contentment, and basic well-being we also invoke deeper states of concentration and insight. As we encourage what's right we create greater positive events to become positive experiences. Any way we show our gratitude or count our blessings then expand further possible positive experience. Thus increase our chances of seeing good things in all things, increasing acts of kindness and respect for facets of our life.


HEART@CIZE happens when exercise our GRATITUDE, LOVE, ACCEPTANCE AND DEVOTION 

 (GLAD) –

GRATITUDE- reflecting on the good things in your life today or in the past.

LOVE- of self world and all thins, Feeling loved, cared about, liked, included, attended to, empathized with – BE included, belonging. CREATE goodwill toward SELF AND others. Quieting our mind and listening deeply deep to our heart.

ACCEPT- our worth and value. When the Buddha touched the ground when challenged by the forces of darkness to say "I am here, now one with this sacred earth" - We can become free to exercise our life, liberty, and the pursuit of happiness since when we accept all things then we become liberated.

DEVOTE- dedicate oneself to exercising the heart for the benefit of all beings and things we skillfully find our higher self.

Heart@sice- just imagine a huge celebration or party in your heart replacing old feelings of shame or inadequacy with feelings of being glad. The more we exercise our minds and bodies the greater potential for joy happens. What's right? Let's celebrate what we have and use it fully or face the negative consequences. Heart@cise or exercise your love by being glad, grateful, loving, accepting and devote our self to greater well being.

Relax Now!

Relax Now! is just one example of AWE.  Stillness is key relaxation techniques including deep breathing, mindful movement, visualization, muscle relaxation, and meditation.  Such techniques reduce stress levels, improve health, and increase feelings of joy and serenity. You greatly benefit when you to tap your full relaxation potential. In addition to developing essential calming skills, Relax Now! will enhance your energy, sharpen your focus and provide tools associated with enhanced wellness.

One example of a highly effective stress-relief technique is to focus and relax various parts of your body.  We start relaxing the feet and gradually work our way up the body to release muscle tension everywhere.  Other relaxation techniques include cultivation of mindfulness with a deep focus in the present moment, simple visualization exercises, and use of the breath to lessen both mental and physical tensions and to maximize your fullest relaxation potential. Relax Now! Just saying this words can transform how you work, play; sleep—in short, how you live— affecting potentially every facet of your life.